THE Fundamentals GUIDE JOIN THE MOVEMENT
GOAL SETTING 1 4 9 13 2 7 11 5 10 14 3 8 12 6 MAKE CALORIES COUNT MASTER MACROS FUNDAMENTAL MEAL PLANS REBUILD YOUR DIET DEEP DIVE: CREATINE WHY WARM UP? REST WARM UP ROUTINE WASH & CARE FOR ACTIVEWEAR SETS EXPLAINED 7-DAY PLANNERS MOVEMENT IS NEAT NO EQUIPMENT, NO PROBLEM Contents TAP PAGE NUMBER TO JUMP TO ARTICLE
IT CAN BE CONFUSING FIGURING OUT WHAT WORKS FOR YOU. BUT THIS GUIDE IS HERE TO BREAK DOWN THE JARGON SO YOU CAN GET ON YOUR WAY. Learn to set achievable goals, how to warm up, find easy movement wins, and why a rest day can actually help your progress — plus 7-day meal plans to lose weight or build muscle. There’s no shortcuts in here — but if you’re looking to change your lifestyle, you’ve come to the right place. You’ve already taken the first step — so let’s get all the need-to-knows nailed so you can keep putting one foot in front of the other. You’re officially part of the Myprotein community. new start WELCOME TO YOUR BACK TO MENU
“Myprotein helped me on my weight loss journey — I have now lost 40kg and I have fallen in love with the gym.” – Rudi “I discovered Myprotein in 2020 and never looked back. My life goal is to be healthy and live longer — I love the products and what they offer towards my goals and my gains.” – Sophia “I’m a 45-year-old and I’m the fittest I’ve ever been. I use Myprotein products and MP clothing to help me on my journey — I might be a grandma but I’m a fit one that’s for sure.” – Lorra “I felt like I needed to change my lifestyle and become healthier. I’ve now lost 4 stone and have quit smoking — I feel happier and more confident and, thanks to Myprotein, I’ve got what I need on tap to keep going.” – Tobi BACK TO MENU
THE DESIRE TO CONSTANTLY IMPROVE, ACHIEVE OUR GOALS, AND BE SUCCESSFUL IS HUMAN NATURE. THE ONLY TROUBLE IS GETTING THERE. Sometimes our ambitions seem so far away that it’s easy to lose sight of them and, with that, motivation. When it comes to fitness, the best way to make progress is by starting with small, realistic goals and building over time. STEPPING STONES TO SUCCESS There will be great days when everything goes better than you planned, good days when you can just get everything done, and bad days when things don’t work out as you hoped. But if you set sustainable goals, you can make the great and good days more likely than the bad days. Goal setting can not only help with accountability and routine, it can also provide clear aims within your routine. For example, your goal is to lose body fat. If you set specific incremental goals and implement daily non-negotiables — like drinking enough water and eating properly — even if you have an off day, you won’t be completely knocked off track. LISTEN TO YOUR BODY The goals you set must be challenging but attainable, so you can be confident that success is realistic. But this doesn’t mean you need to be constantly hitting new targets. You’ll also need to rest and give your body the time to recover on the way. Taking the occasional break is going to get you to where you want to be sooner. SO, HOW DO YOU SET SUSTAINABLE GOALS? YOU’LL WANT TO SET OUT DIFFERENT OBJECTIVES WITH DIFFERENT TIMESCALES. goal YOUR SETTING BY CHLOE DOBBS MYP/PT BACK TO MENU
SHORT TERM GOALS Short-term goals should be attempted, reassessed, and set weekly. Whether it’s improving your sleep routine, increasing your daily steps target, or even just focusing on self-care, it’s worth thinking about how you want to improve, by how much, and how you’re going to achieve it. But be realistic and don’t give yourself too much to do. It’s best not to set more than three short-term goals at one time. And if you don’t meet a goal, don’t panic. Reassess and go again the next week. MEDIUM TERM GOALS Medium-term goals should be set between a period of four and eight weeks. These goals should be focused on training. What PBs do you want to hit? Are there any movements you want to improve in your training? Medium-term goals give you enough time to meet your targets over a longer period of time, but they should still feel achievable in the near future. LONG TERM GOALS Long-term goals should take anywhere between four and six months. With the consistency and routine of short and medium-term goals, you’ll be well on the way to meeting them. Long-term goals could be losing a specific amount of body fat, establishing a sustainable healthy living regime, training to run a marathon, or competing in a sporting event. Remember, your long-term goals still need to be realistic within the set timeframe. But this doesn’t mean they can’t be difficult. You want to set yourself a challenge that motivates you and fires you up with excitement every day. BACK TO MENU
Let’s take a look at some general calorie recommendations... AGE SEDENTARY You’re not doing much exercise - Just daily living activities (kcal) MODERATELY ACTIVE A couple of gym sessions or long walks per week (kcal) ACTIVE 3+ gym sessions per week (kcal) M F M F M F 18 2,400 1,800 2,800 2,000 3,200 2,400 19-20 2,600 2,000 2,800 2,200 3,000 2,400 21-25 2,400 2,000 2,800 2,200 3,000 2,400 26-30 2,400 1,800 2,600 2,000 3,000 2,400 31-35 2,400 1,800 2,600 2,000 3,000 2,200 36-40 2,400 1,800 2,600 2,000 2,800 2,200 41-45 2,200 1,800 2,600 2,000 2,800 2,200 46-50 2,200 1,800 2,400 2,000 2,800 2,200 51-55 2,200 1,600 2,400 1,800 2,800 2,200 56-60 2,200 1,600 2,400 1,800 2,600 2,200 61-65 2,000 1,600 2,400 1,800 2,600 2,000 66-70 2,000 1,600 2,200 1,800 2,600 2,000 71-75 2,000 1,600 2,200 1,800 2,600 2,000 76+ 2,000 1,600 2,200 1,800 2,400 2,000 The amount you eat directly affects your body composition, so why do most of us use the generalised population guidelines (or none at all)? In reality, calorie requirements are as unique as you are — your age, gender, body composition, physical activity all affect how many you need per day, AKA your ‘total daily energy expenditure’. calories COUNT MAKE BACK TO MENU
WORK OUT YOUR CALORIE REQUIREMENTS: THE SCIENCE Now it’s time to get personal. Follow these steps to work out how many calories your body needs to maintain your current body composition. After that, you’ll be able to work out how many calories you need to build muscle. STEP 1 WORK OUT YOUR BMR Your BMR is your ‘basal metabolic rate’. It’s the amount of energy (calories) your body burns if you do nothing but rest for 24 hours. To calculate your BMR, you should know your weight in kilograms and your height in centimetres, and you should have a calculator. Use one of the following equations to calculate your BMR: Weight Height Age BMR 10 X WEIGHT IN KG + + - - = = 10 X WEIGHT IN KG 6.25 X HEIGHT IN CM 6.25 X HEIGHT IN CM 5 X AGE IN YEARS + 5 5 X AGE IN YEARS - 161 MEN WOMEN your BMR BACK TO MENU
STEP 2 WORK OUT YOUR TDEE Your ‘TDEE’ is your total daily energy expenditure. That’s the amount of calories your body needs daily — including physical activity. To work out how many calories you need per day, use a calculator to multiply your BMR (you’ve just worked this out in step 1) by your physical activity level or ‘PAL’, which is represented by the numbers below: STEP 3 WORK OUT YOUR ‘GOAL TDEE’ FOR MUSCLE GAIN Muscle gain: The amount of calories you’ll need per day to build muscle depends on your overall goal — whether you’d like to lose fat as well as gaining muscle, or just gain muscle without losing any fat. To lose fat while gaining muscle mass, subtract approximately 500kcal from your TDEE — your body will use up the remaining calories from your energy stores. This energy can be taken from both fat and muscle tissue. To minimise muscle tissue loss, it’s important to keep on top of weight training and eat enough protein (we’ll get to this later). If you’d only like to gain muscle, studies suggest you should add around 500kcal to your TDEE. Take body measurements every few weeks. You can either increase your intake in increments of around 250kcal if you’re not gaining muscle, or if you find you’re gaining too much weight in the wrong places, decrease your intake slightly. 1.4 1.6 1.8 SEDENTARY MODERATELY ACTIVE HIGHLY ACTIVE YOUR BMR X YOUR PAL = YOUR TDEE – 500KCAL = YOUR TDEE + 500KCAL = LOSE FAT AND BUILD MUSCLE: BUILD MUSCLE: your TDEE goal TDEE BACK TO MENU
It’s important to work out your macronutrient requirements, which means how much protein, carbohydrates, and fat your body needs. Follow these steps to work out what you need — grab a pen and paper and write the numbers down as you go. STEP 1 HOW MUCH PROTEIN? Calculate your protein requirements first, and the rest (carbohydrates and fat) should be taken from your remaining calorie requirements. Protein is the body’s bricks and mortar for rebuilding muscle, replicating DNA, and catalysing metabolic reactions. High amounts are found in meat, fish, animal products, and also plant-based sources like legumes, nuts and seeds. Eating enough of the stuff combined with weight training promotes muscle growth (AKA muscle protein synthesis) and maintenance. Build muscle: Research spanning the last 30 years recommends that to gain muscle mass, you’ll need approximately 1.6g of protein per kilogram of bodyweight per day. Simply multiply your weight in kg by 1.6 to work out how many grams of protein you need every day. Once you’ve worked out how many grams of protein you need per day, multiply the amount of grams by 4 to get the amount of calories it represents. Subtract this from your goal TDEE, and you’ll have your remaining calories to work out your fat and carbohydrates. Write down these numbers. WEIGHT IN KG X 1.6 =DAILY GRAMS PROTEIN DAILY GRAMS PROTEIN X 4 = CALORIES YOUR GOAL TDEE – CALORIES = macros MASTER your remaining calories BACK TO MENU
STEP 2 HOW MUCH FAT? Research shows that around 35% of your diet should be made up of fats. To work this out, divide your goal TDEE by 100 and multiply that number by 35. To get the amount of fat in grams you need, divide that number by 9. Write these numbers down. There are a few different types of fats — some of which are healthy and some that have no health benefits at all. Monounsaturated and polyunsaturated fats are found in foods like avocados, nuts, olive oil, and oily fish, and boast big health benefits. Saturated fats found in things like coconut oil, meat, egg yolk and dairy are beneficial in smaller amounts. Finally, you have trans fats, which are found in fast foods, ready meals, and confectionary. Avoid these as they’re harmful to health and will slow progress. STEP 3 HOW MANY CARBOHYDRATES? Now you’ve worked out your protein and fat requirements, the remaining calories from your goal TDEE should be made up of carbohydrates. To work out your remaining calories, simply subtract your protein and fat calories from your goal TDEE. Next, divide your remaining calories by 4 to get the amount of carbohydrates in grams you need. There are two main food groups that contain carbs: Starchy foods: Starchy foods are the main source of carbs and play a key role in energy metabolism. These include foods such as bread, pasta, potatoes, rice and cereal. Try to eat these as wholegrain varieties (or leaving the skin on for potatoes), as that’s where lots of the goodness is found. Fruit and vegetables: Boasting a huge range of vitamins and minerals and absolutely essential for health, fruit and vegetables are a must. Vegetables help you feel full due to their fibre content, plus they’re often low in carbs (not including starchy veg like potatoes). Try to get at least 3-4 portions of vegetables into your daily diet. Fruits are higher in carbs in the form of simple sugars, but are still an important food for health. Try to get 1-2 portions of fruit into your daily diet (dried fruits and fruit juices have a higher sugar content so try to steer clear of having these too often). YOUR GOAL TDEE ÷ 100 THEN X 35 THEN ÷ 9 = YOUR GOAL TDEE – YOUR PROTEIN AND FAT CALORIES THEN X 4 = CARBOHYDRATES IN GRAMS fat in grams BACK TO MENU
TOO MUCH MATH? We can work this out for you... CALCULATE MY MACROS BACK TO MENU
diet REBUILD YOUR WITH A PLAN THAT WORKS BY JAMIE WRIGHT NUTRITIONIST, MSC DEGREE IN HUMAN NUTRITION AND BSC (HONS) IN SPORTS & EXERCISE SCIENCE TOO MUCH RESTRICTION Arguably the most common mistake among dieters is being overly restrictive — not just in terms of total food intake but also excessively limiting food options. Extreme restriction can not only lead to episodes of deprivation driven overeating (often a precursor to habitual binge eating), but can also lead to reductions in energy expenditure, increases in hunger cravings (and reduced satiety response), mood swings and reduced desire for intimacy. YO-YOING Describing your diet as “on” or “off” shows the diet isn’t suitable long term. Many popular diets are highly restrictive and most of the short-term weight change achieved is due to changes in non-fat mass such as alterations in body water, food within our gut, and changes to muscle and liver glycogen. Once “off” the diet and returning to your previous dietary intakes and patterns, this non-fat mass weight will return and this rapid regain of weight is often met with feelings of failure and exasperation. EXTREME LIFESTYLE CHANGES Another common theme among failed diets is trying to fit your lifestyle around a new diet rather than your diet around your lifestyle. That keto diet others raved about doesn’t work so well for you when your partner wants to go for ice cream now, does it? WHAT DOESN’T WORK? BACK TO MENU
WHAT DOES WORK? A fairly comprehensive review paper on this matter was published in 2018 which looked at over 8000 separate studies before nailing it down to 67 key papers. The researchers pinpointed a number of common trends among successful weight loss dieters who maintained weight loss for an extended period. So, what’s the best diet? It’s the one that works for you, that you can stick to, and the one that’s healthy and sustainable long term. Key factors identified in successful and maintained weight loss were: • Portion control • A reduction in total food energy intake • A higher dietary protein intake • An increase in fruit and vegetable intake • Less calories consumed from sugar-sweetened beverages • An inclusive rather than exclusive approach to food choice • A lower dietary fat intake (not to say dietary fat is “bad” but it is the densest of the macronutrient groups at around 9kcals per gram) Food is awesome — you just have to appreciate when to have certain foods. Research has also suggested some behavioural changes are associated with successful, sustained weight loss: • Monitoring weight (without getting too bogged down by arbitrary numbers) • Monitoring eating (understanding the role of energy intake in relation to weight) • Monitoring exercise (increased exercise actually leads to weight loss and sustaining it) BACK TO MENU
MONDAY BREAKFAST Peanut butter & banana on toast Bowl of granola with milk Glass of fresh orange juice LUNCH Spanish omelette with salad SNACKS Dried fruit (raisins, apricots, dates, prunes) DINNER Spaghetti Bolognese Wholemeal bread roll SNACKS Casein protein shake with milk TUESDAY BREAKFAST Carrot cake baked oats (oats, egg white, banana, grated carrot, cinnamon, nutmeg, milk, baking powder) LUNCH Subway-style turkey meatballs and tomato sauce in bread baguette topped with mozzarella and salad SNACKS Rice cakes with sliced avocado and tomato DINNER Teriyaki tuna steak with egg noodles, pak choi and cashew nuts SNACKS Greek yoghurt with frozen berries, walnuts, and Manuka honey GET STARTED meal plans To help you kickstart your new routine, here’s a 7-day meal plan for building muscle, and another for losing weight. These well-balanced plans come from expert nutritionist Alice Pearson and are designed to keep you going all day long. BUILD MUSCLE BACK TO MENU
WEDNESDAY BREAKFAST Gainer shake (Chocolate Impact Whey Protein, banana, peanut butter, oats, milk, chia seeds) LUNCH Baked potato with mixed bean chilli, cheddar cheese and salad SNACKS Trail mix DINNER Chicken fajitas packed with veg, topped with salsa and guacamole SNACKS Toasted wholemeal bagel with almond butter THURSDAY BREAKFAST Poached eggs and sautéed spinach on wholemeal toast. LUNCH Greek salad with chicken breast and olive oil dressing SNACKS Protein bar DINNER Thai green fish curry with mangetout, baby corn and cashew nuts, with jasmine rice SNACKS Porridge with blueberries, almonds, chia seeds, and manuka honey FRIDAY BREAKFAST Smoked salmon, cream cheese, and avocado on a wholemeal bagel LUNCH Falafel with spiced chickpea couscous and hummus SNACKS Rice cakes with peanut butter and sliced apple DINNER Turkey sausages and roasted peppers with pesto gnocchi SNACKS Casein protein powder blended with frozen berries and milk BACK TO MENU
SATURDAY BREAKFAST Bacon medallions, scrambled eggs, grilled mushrooms, and baked beans Fruit salad LUNCH Asian rice salad with wilted greens and edamame beans in sesame oil and ginger SNACKS Peanut butter and banana sandwich DINNER Grilled chicken shish kebab with salad, pita bread, and yoghurt dressing SNACKS >70% cocoa dark chocolate with a glass of full-fat milk SUNDAY BREAKFAST Porridge with sultanas and apple chunks LUNCH Roast beef with root vegetables and ovenroasted potatoes DINNER Chicken fajitas packed with veg, topped with salsa and guacamole SNACKS High-protein yoghurt with granola BACK TO MENU
MONDAY BREAKFAST 2-egg omelette with mixed veg (tomato, mushrooms, onion etc.), avocado and mozzarella LUNCH Jacket potato with baked beans and mixed salad SNACKS Rice cakes with peanut butter DINNER Chicken and vegetable stir-fry with rice noodles TUESDAY BREAKFAST Fat-free natural yoghurt with mixed berries and granola LUNCH Tuna Niçoise salad SNACKS Peanut butter and banana on wholemeal toast DINNER Lean beef steak with baked sweet potato, asparagus and tender stem broccoli LOSE WEIGHT WEDNESDAY BREAKFAST Porridge with mixed seeds and walnuts LUNCH Couscous, chickpea and pomegranate salad SNACKS Crispbreads with avocado and salsa DINNER Turkey mince spaghetti Bolognese with salad WHY? Eggs and chicken are high in leucine — the amino acid boost for muscle building. An excuse to get hyped about avocado — it’s packed with healthy fats. WHY? Berries contain high amounts of polyphenols, which have antioxidant properties. Get fit by eating fish — tuna is a good source of lean protein and omega-6 fatty acids. WHY? Turkey mince is a leaner alternative to beef mince, helping you reduce your saturated fat intake. BACK TO MENU
THURSDAY BREAKFAST Super green smoothie (kale, spinach, pineapple, banana, flax seeds, yoghurt) LUNCH Chicken, avocado & hummus wrap SNACKS Apple & carrot sticks with almond butte DINNER Seared tuna steak & sweet potato wedges (recipe below) FRIDAY BREAKFAST Chocolate peanut butter overnight oats LUNCH Chickpea and spinach curry with spicy couscous SNACKS Coffee chocolate protein smoothie (recipe below) DINNER Baked salmon fillet with goat’s cheese, walnut, and apple salad WHY? Nobody eats plain kale, but it’s a good source of calcium, vitamin K, and antioxidants, so shove it in a smoothie instead. WHY? Chickpeas are high in protein, have a low GI, and are a good source of fibre, which can increase satiety and help with weight loss. BACK TO MENU
SATURDAY BREAKFAST Berry-beet protein smoothie (vanilla whey protein powder, mixed frozen berries, beetroot) LUNCH Smoked salmon, avocado, and cream cheese wholemeal bagel SNACKS >70% cocoa dark chocolate DINNER Chicken Thai green curry with cashew nuts and jasmine rice SUNDAY BREAKFAST Bacon medallions, scrambled eggs and spinach on wholemeal toast LUNCH Low-carb burrito jars SNACKS Protein bar DINNER Sweet potato, coconut and chilli soup with a wholemeal bread roll WHY? Beetroot is high in nitrates, which can boost your gym performance. Also, ditch the milk an opt for dark chocolate — it’s a rich source of antioxidants and is lower in sugar. WHY? Bacon medallions are a tasty breakfast treat with less saturated fat and calories than ordinary bacon. BACK TO MENU
FITNESS AT YOUR fingertips Shop. Eat. Learn. Chat. Everything in one place to make your fitness journey smoother than ever, with the Myprotein app. SHOP WITH EASE EXCLUSIVE OFFERS, DISCOUNTS & CONTENT BUILT IN CUSTOMER SERVICE Download the Myprotein app now
NATURAL PERFORMANCE BOOST... Creatine is a naturally occurring compound that plays a crucial role in getting energy to muscles during exercise. It is produced by the body in the liver, kidneys, and pancreas, and it is also found in red meat and fish. Around 95% of your body’s creatine is stored in skeletal muscle.1 An average person stores around 120g, but it’s possible to store roughly 160g with supplementation.2 The body breaks down 1-2% of your muscle creatine stores every day.3 To replenish them, the body either produces creatine from amino acids or gets it from food sources. You’d need to eat a hell of a lot of meat and fish to get a meaningful dose from your diet, though. 450g of uncooked beef provides just 1g of creatine so supplementing is a really efficient means of increasing availability in the body.2 BY LIAM AGNEW CERTIFIED SPORT NUTRITIONIST | BSC DEGREE IN SPORTS & EXERCISE SCIENCE | ISSN DIPLOMA IN APPLIED SPORT AND EXERCISE NUTRITION BACK TO MENU IT’S A STAPLE SUPPLEMENT FOR HORDES OF FITNESS ENTHUSIASTS, BUT WHAT MAKES CREATINE SO POPULAR, AND WHY SHOULD YOU THINK ABOUT ADDING IT TO YOUR ROUTINE? DEEP DIVE: creatine
In the body, creatine combines with the chemical compound phosphagen to form phosphocreatine (PCr). During explosive exercise — like a heavy set of squats or a 60m sprint — the body uses creatine to make adenosine triphosphate (ATP) for energy. Your muscles need ATP for high-intensity performance, PCr helps the body generate it. This enables you to perform at high intensity for longer. By boosting your body’s available PCr stores you can hit those all-important extra reps. Supplementing with creatine, combined with resistance training and eating enough protein, has been proven to improve ability to grow muscle mass by increasing physical performance.4 In fact, the evidence suggests those supplementing can gain nearly twice as much muscle mass as those who don’t.5 Essentially, increased creatine storage means you can push out extra reps and improve recovery between sets. Over time this leads to more muscle gain. Creatine also has osmotic properties: it draws water into muscle cells causing them to swell. It’s been suggested this swelling acts as a signal to trigger muscle protein synthesis, the process of building muscle.6 A study comparing muscle mass gains in response to resistance exercise, suggested supplementing creatine led to more muscle growth in the upper body than the lower body.7 It’s thought this was due to the muscle fibre type composition. Upper body muscles contain more type 2 muscle fibres (the kind used in fast, powerful movements such as weightlifting). These fibres can absorb more creatine. Another study looking at the effects of a resistance training programme combined with creatine supplementation showed that over the course of eight weeks, vegetarians gained on average 2.4g of lean body mass compared to 1.9kg in meat eaters.8 FOR MASS FOR STRENGTH & PERFORMANCE Studies looking into the effect of creatine on one-rep max (1RM) bench press performance have shown an increase between 3% and 45%.9 Good news for anyone looking to hit a new PB. It’s also been shown to be particularly beneficial for weightlifting — a review paper showed those supplementing creatine combined with resistance training increased performance by 26%. In those without, performance only improved by 12%. It’s easy to see the difference this can make come competition day.9 More generally, creatine can help improve strength across many other common gym exercises, such as squat, leg press, leg curl, leg extension and shoulder press, with a 10-week study showing improved strength performance in all of these. 10 RECOVERY AND GLYCOGEN REPLENISHMENT Muscle glycogen stores can fall by up to 40% after a heavy weight session.10 But fear not, creatine can help restore this.The ability to restore glycogen is an important aspect of recovery, as it allows a quicker return to high-intensity training.11 BACK TO MENU
Does creatine make you more smarter? We joke, but no. However, it could play a role in providing the brain with energy. There’s evidence showing creatine supplementation may improve performance in complex mental tasks where your brain requires a lot of energy.12 In one study, those who supplemented creatine in a number recall task performed better. This effect wasn’t seen in a less complicated recall task, suggesting the more energy the brain needs, the more effective creatine can be.12 Whenever. As long as you’re taking creatine daily, you’ll keep your muscles saturated. Consistency is key. The fastest way to increase creatine stores is during a loading phase — where you build muscle stores over a short time before dropping to a maintenance dose. Take 5g of creatine monohydrate four times a day for 5-7 days and you should fill your muscle stores. The faster you raise your creatine levels, the sooner you’ll see performance benefits. Once creatine stores are fully saturated, a maintenance dose of 3-5g a day is sufficient Forget scary stories. The only reported side effect of creatine is weight gain (and that’s due to increased water in muscles, not fat). In fact, taking creatine is completely safe — numerous long-term studies have shown no adverse health risks from daily ingestion.13 BRAIN FUNCTION WHEN TO TAKE CREATINE CREATINE DOSAGE AND LOADING CREATINE SAFETY AND SIDE EFFECTS for maintenance.13 Larger athletes and those with more muscle may need to take 5-10g.13 If you prefer, you can skip the loading phase and go straight on to the maintenance dose. But bear in mind it’ll take longer to reach saturation levels — up to 28 days.14 BACK TO MENU REFERENCES 1. Balsom PD, Soderlund K, Ekblom B (1994). Creatine in humans with special reference to creatine supplementation. Sports Med. 1994, 18: 268-80. 2. Hultman E, Soderlund K,Timmons JA, Cederblad G, Greenhaff PL. (1996). Muscle creatine loading in men. J Appl PhysioI 1996;81:232- 237 3. Brunzel NA: Renal function: Nonprotein nitrogen compounds, function tests, and renal disease. Clinical Chemistry. Edited by: Scardiglia J, Brown M, McCullough K, Davis K. 2003, McGraw-Hill: New York, NY, 373-399. 4. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise.The beneficial effect is obtained with a daily intake of 3g of creatine. 5. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M… Antonio J (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition. 2007. 4:6. 6. Kreider RB. (2003. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003;244(1– 2):89–94. 7. Nunes JP, Ribeiro AS, Schoenfeld BJ,Tomeleri CM, Avelar A,Trindade MC, Nabucco HC..Cyrino ES. (2017). Creatine supplementation elicits greater muscle hypertrophy in upper than lower limbs and trunk in resistance-trained men. Nutr Health. 2017. Dec;23(4):223-229 8. Burke DG, Candow DG, Chilibeck PD, MacNeil LG, Roy BD,Tarnopolsky MA, Ziegenfuss T: Effect of creatine supplementation and resistanceexercise training on muscle insulin-like growth factor in young adults. Int J Sport Nutr Exerc Metab 2008, 18:389–398. 9. 9. Rawson ES,Volek JS. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003. Nov;17(4):822-31 10. Vandenberghe M, Goris P,Van Hecke M Van Leemputte L, Hespel P. (1997). Long term creatine intake is beneficial to muscle performance during resistance training. J Appl Physiol. 1997. Dec;83(6):2055-63. 11. MacDougall JD, Ray S, Sale DG, McCartney N, Lee P, Gamer S. (1999) Muscle substrate utilization and lactate production during weightlifting. Can J Appl Physiol 1999; 24(3):209-215. 12. McMorris,T., Mielcarz, G., Harris, R.C., Swain, J.P., Howard,A., (2007a). Creatine sup- plementation and cognitive performance in elderly individuals. Aging Neuropsychol. Cogn. 2007. 14 (5), 517–528. 13. Kreider RB, Kalman DS,Antonio J, Ziedenfuss TN,Wildman R, Collins R…. Lopez H. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017. 14:18 14. Williams MH, Kreider R, Branch JD. Creatine: the power supplement. Champaign, IL: Human Kinetics Publishers; 1999.
neat MOVEMENT IS MOVING MORE DOES NOT MEAN YOU HAVE TO BE IN THE GYM. THERE ARE OTHER NEAT STRATEGIES. So, what actually is NEAT? It’s an abbreviation of “non-exercise activity thermogenesis” and is basically all the energy expenditure not accounted for after sleeping, eating and digestion (thermic effect of food; TEF), and sports-like exercise (exercise activity thermogenesis; EAT). NEAT refers to how the body uses calories when we’re not exercising, so things like walking the dog, gardening, cleaning, cooking, standing, and even fidgeting. These routine activities burn calories in small amounts, but they add up through the course of a day. BENEFITS OF NEAT NEAT can account for far more of our daily energy expenditure (calories burnt) than many people realise. NEAT levels vary widely, in some cases by up to 2,000 calories per day between people of similar size. It’s the second biggest user of energy for most people after BMR.2 So pottering about a bit more can really have a significant impact on calorie expenditure. By far my favourite thing about NEAT is how easy it is. A gruelling gym session or 30-minute spin class aren’t the only ways to burn calories. By walking to work, doing housework, going to the shop instead of ordering online, you can increase your NEAT levels. SOMETHING TO THINK ABOUT... Increasing NEAT levels may be a struggle if you’re in a calorie deficit. The lack of energy may make you not want to be on your feet for so much of the day. You might prefer to get exercise boxed off with a 30-minute workout. BY EMMY HOWELL | @EMMYFIT_PT LEVEL 3 PT | MYP/PT BACK TO MENU
WAYS TO INCREASE NEAT LEVELS 01. Track your steps: when you’re aware of how much you move from day to day, you’re more likely to increase how much you move. Most smart phones have an app that counts daily steps. And if you can’t or don’t want your phone constantly on hand, there are heaps of affordable fitness trackers that track steps, calories and sleep. 02. Walk more: wherever you can, whenever you can. You could park your car further away from the supermarket entrance, walk to the gym or work, or just go for an evening stroll. Stairs over the escalator. It all counts. 03. Move at every opportunity: housework, gardening, walking the dog, washing the car, these are all easy, practical ways to get you on your feet and increase energy spend. REFERENCES 1. von Loeffelholz, C., & Birkenfeld, A. (2018). The Role of Non-exercise Activity Thermogenesis in Human Obesity 2. Trexler, E. T., Smith-Ryan, A. E., & Norton, L. E. (2014). Metabolic adaptation to weight loss: implications for the athlete. Journal of the International Society of Sports Nutrition It’s important to mention that if you want to increase your NEAT levels, you’ll need to ensure that you’re eating enough. Not consuming enough calories can leave you feeling sluggish and too tired to spend a lot of time on your feet. So make sure you’re fuelling your body with plenty of protein and nutritious food. One final word on NEAT: have fun with it. Find joy in whatever movement works for you. BACK TO MENU
Warming up your muscles to prepare for exercise is a very well researched area of exercise science, and the science strongly supports the positive effects of warm-ups on performance and reduced prevalence of specific injuries. HOW DOES WARMING UP HELP TO PREVENT INJURY? When warming up for exercise increased activity of muscles increases blood flow, which in turn increases the temperature of the muscle. Increasing muscle temperature improves the elasticity of muscle and gets it ready for performance. This reduces the risk of injuries like muscle strains, but also significantly improves the performance capacity of the muscle. WITH SCOTT WHITNEY SPORTS THERAPIST AND STRENGTH & CONDITIONING PROFESSIONAL warm up? WHY BACK TO MENU
not all... AND THAT’S FIND WORKOUTS AND WARM UPS HERE REDUCED PAIN Increased blood flow to muscles will also increase the temperature of the joints, which can help to resolve joint-related pain during exercise. IMPROVED PERFORMANCE Warm muscles and increased blood flow can result in increased strength and power output. TRAINING STIMULUS Warm-ups should also be thought of as a training stimulus when performed correctly. They can provide a great opportunity to work on skill-based movements, strengthen and warm up smaller muscle groups, and improve your flexibility. BACK TO MENU
WARM upROUTINE 1. Stand with your feet wider than shoulder-distance apart, then turn your toes slightly outwards for optimal squat position. 2. Bend your knees, while driving your hips back and down into a squat. 3. Then, driving in into the middle of your foot stand up, as you do circle your arms out to the side. 4. Drive up to standing and lift your arms straight up, and as you do this lift onto your toes. 1. Stand with your feet hip-width apart, hands at your side. 2. Take a large step to the right, while driving your hips back, bending your right knee and lowering your body so your right need is bent 90 degrees. 3. Drive through one foot to an upright position, and as you reach the top of the movement lift your knee and pull it into your chest with your arms. 4. Repeat on the other side. EXERCISE 1: SQUAT TO RAISED HEEL TIME: 30–60 SECS EXERCISE 2: LATERAL LUNGE WITH BALANCE TIME: 30–60 SECS EACH SIDE IT’S SUPER IMPORTANT TO ENSURE YOUR BODY’S PREPARED FOR THE ACTIVITY. We’ve pulled together this easy dynamic warm-up circuit that’ll get you ready for your session. Work through each exercise for around 30–60 secs before moving onto the next. You can repeat the circuit 2–3 times. A decent warm-up should be around 6 minutes long. BACK TO MENU
A WARM-UP WILL GET YOUR CARDIOVASCULAR SYSTEM REVVED UP. 1. Stand with your feet hip-width apart. 2. Start the movement by bending forward from the hip until your hands touch the ground. 3. Once your hands are on the floor slowly walk your hands forward moving lowering yourself down until you get into a plank position. 4. Keep your core tight throughout by pulling your belly button to your spine. 5. Hold in the plank position for 1-2 seconds before reversing the movement by walking your hands back toward your feet. 6. Return to standing and repeat. 1. Stand with your feet hip-width apart, arms at your sides. 2. Raise your arms in an arch from your sides to over your head, while also jumping and spreading your feet to slightly more than shoulder-width apart. 3. Repeat the movement continuously for your target time. EXERCISE 3: PLANK WALKOUT TIME: 30–60 SECS EXERCISE 4: JUMPING JACK TIME: 30–60 SECS WARM upROUTINE BACK TO MENU
BACK TO MENU sets Straight sets are the standard way to arrange your training. It requires you to perform a number of sets using the same reps and weight. Pyramid sets are great as they allow you to warm up as you increase the intensity and also provide the added bonus of extra variety to your workouts. You can either start light and gradually work heavier, or start heavily and gradually work lighter. You’re either moving up (ascending) or down (descending) in weight during one super-long set. Extending your sets like this increases the time under tension for your muscles, which in turn stimulates adaptation. An ascending set on its own serves as a good warm-up for any body part, while a descending set is a super finisher. These sets are a great burner and a personal favourite of mine, especially at the end of a session. Start on the highest weight on your first set and keep going until you can’t go on anymore. When performing drop sets, it’s important to immediately reduce the weight when you reach the point you can’t continue lifting, and then continue using the lighter weight. It’s intense but the burn makes you feel great after! Just be aware of your form and technique as always — you don’t want an injury. Supersets are a great way to train if you have limited time but still want to get your session in. If you are doing supersets, you would do two different exercises back-to-back with little to no rest. Most people tend to structure this so by working opposing muscle groups. This allows one group to recover while you train the other (eg chest and back). It’s also a way to intensify your training by reducing rest times. These are very similar to supersets. The only difference is you alternate between two exercises of the same muscle group. For example, seated dips and triceps extensions, which both focus on the triceps. STRAIGHT SETS PYRAMID SETS ASCENDING/ DESCENDING SETS SUPER SETS COMPOUND SETS DROP SETS TYPES OF
BACK TO MENU Depending on your goal, the answer to this question can vary. The National Strength and Conditioning Association (NSCA) breaks this down into the following set ranges: - 2-3 sets will help build muscular endurance (12-20+ reps) - 3-6 sets build muscular hypertrophy (6-12 reps) - 3-5 sets build muscular power (3-5 reps) - 2-6 sets build muscular strength (fewer than 6 reps) HOW MANY SETS DO I DO?
MAYBE YOU’RE NOT READY FOR THE GYM YET, OR MAYBE THE EQUIPMENT YOU WANT IS TAKEN. GOOD NEWS, HERE’S A ROUTINE WHERE ALL YOU NEED IS YOUR BODY AND 20 MINUTES.. no problem NO EQUIPMENT BACK TO MENU 1. Start the exercise by squatting with your hands on the ground in front of you. 2. Kick your feet back into a press-up position and perform a press-up. 3. Straight away, return your feet to the squatting position. 4. Jump up as high and explosively as possible from the squat position, hands in the air. 1. Start by lying on your back with your arms by your side for stability. 2. Keeping your legs together and straight, lift them both off the floor. 3. Engage your core throughout. 4. Slowly bring them back down and repeat. BURPEES LEG RAISES
BACK TO MENU 1. Lie on your back with your feet flat against the floor and knees bent. 2. Engage your glutes by squeezing them and lift your hips off the floor, driving them up towards the ceiling. 3. At the top of the movement your body should form a straight line from knees to shoulders, keeping your head facing forward. 4. At the top of the movement, pause and squeeze your glutes as hard as you can, hold for one or two seconds, and then lower down slowly to the starting position. 1. Lie flat on your back with your knees bent and feet flat on the floor. 2. Either place your hands by your forehead or cross your arms over your chest. 3. Contract your abs by pulling your belly button in towards your spine, and slide your rib cage towards your hips, ensuring your lower back remains pushed against the floor. 4. Keep your core activated as you move. 5. Lift your shoulders slightly off the floor. 6. Squeeze at the top of the movement and then lower yourself back to the starting position, ensuring to control the movement. 1. Get yourself into the press-up position, lowering yourself down so your forearms are flat on the floor. 2. Your hands should be clenched and elbows under your shoulders at a 90-degree angle. 3. Pull your lats back and down. 4. Engage your core by pulling your belly button to your spine and brace. 1. Your feet should be slightly parted to spread your weight across your lower abs. Engage your glutes. Hands a little more than shoulder-width apart. 2. Look straight ahead of you (not down), so that your head is back and your spine neutral. 3. Keep your elbows close to your torso as you push. At the top of the pressup, your arms should be straight. At the bottom, when your elbows are bent, your chest should just about touch the floor. GLUTE BRIDGES CRUNCHES PLANK PRESS-UPS
BACK TO MENU 1. Begin in a neutral stance. Step forward with one leg, forming a floor triangle with legs at about 45 degrees. 2. Lower your body towards the floor, front knee tracking over toes (knees over toes depends on ankle mobility). 3. Keep front knee close to the floor, with back knee not touching. You should feel your quad stretch. Keep both knees bent around 90 degrees at the bottom. 4. Push through front heel, and step back to start. Feel the load in your glutes and quads. 1. Lie face-up on the floor with your legs and arms straight and lifted off the floor slightly. 2. In one complete movement, lift your torso and legs as if you’re trying to touch your toes. 3. Lower your body back down and repeat. 1. Start jogging on the spot. 2. Stand tall and bring your knees to waist height on each rep. 3. Maintain pace throughout allotted time. 1. Stand with feet shoulder-width apart, and toes turned slightly outward. 2. Tighten up your core to stabilise yourself, and start to shift your weight back into your heels while pushing your hips behind you as you squat down. 3. Continue to lower yourself until your thighs are almost parallel to the floor. Your feet should remain flat on the ground, and knees slightly over your toes. 4. Keep your spine neutral, chest out and push through the heel to return to the start position. 5. Keep the core tight throughout. WALKING LUNGE V-UP HIGH KNEES BODYWEIGHT SQUAT
rest REST DAYS ARE JUST IMPORTANT AS TRAINING DAYS. IT’S WHEN YOUR BODY HAS TIME TO HEAL, GET STRONGER, BUILD MUSCLE MASS, AND RECOVER FOR THE NEXT SESSION. WITHOUT PROPER REST, YOU RISK INJURING YOURSELF. However, whether you’re a regular gym-goer or just starting out, it can be hard working out how many rest days you need as it differs from person to person. Follow the FITT guidelines to work out rest days: This is why there’s no determined figures for how much rest you need. We’re all different and our bodies all recover differently, so don’t put any pressure on yourself by comparing your rest times to others. BY LIAM FARROW MYP/PT Frequency Intensity Time Type How many sets, reps and sessions you are doing How long your workouts are How heavy you are lifting Whether you are doing a HIIT workout, endurance workout or body building BACK TO MENU
WHY YOU SHOULD rest Rest provides you with both mental and physical benefits. The first benefit rest provides is it gives time to replenish energy stores and repair the damaged tissues that occur when exercising. Lack of rest will result in reduced performance and sustained muscle soreness. If you don’t have a rest day in your schedule, you’re putting yourself at risk of injury. If you overtrain, your body will become fatigued and your technique won’t be as good, increasing the risk of injury. Rest also promotes relaxation. It gives both your body and a mind a break, preventing your day-to-day schedule from becoming too crowded. You can use your rest day to see family and friends. BACK TO MENU
DITCH FABRIC SOFTENER PREVENT PILLING BACK TO MENU AN MP GUIDE TO SUSTAINING YOUR ACTIVEWEAR The foundation to a sustainable wardrobe is taking care of your clothes – yes, those labels are there for a reason. These tips will keep your clothes smelling fresher and lasting longer, helping you meet your sustainable goals. If you want sweat-free and sustainable gym wear, fabric softener is a surprising no-go. It can cause your favourite set to become less absorbent by coating the fabric in a waxy film - essentially stopping the detergent from doing its job and making you smellier in the long run. Side Note: Fabric softeners can also contain ingredients derived from petroleum or palm oil, which may not be cruelty free or vegan friendly. Pilling is the formation of small balls of fibres on the surface of the fabric.Although its normal from wear and tear, it doesn’t stop it from being annoying. So how do you prevent it? Washing garments inside out and on a delicate wash will reduce the amount of agitation in the washing machine. If you are washing clothes with zips or Velcro, make sure they are fastened to prevent damage to other clothing. Side Note:All MP garments are tested to the standard ISO 12945-2 and must meet a minimum grade in order to be added to our range of products, making them less prone to pilling. WRITTEN BY KANDY ELLERSHAW care WASH &
As obvious as it sounds, the best way to keep your garments looking 10/10 is to read the care instructions. Here’s a quick guide to the symbols: UNDERSTAND THE SYMBOLS • Wash tub: shows what temperature to wash your clothes at. If there are lines underneath, it needs to be on a delicate wash. • Triangle: this is the bleach symbol – if it has a cross through it, do not bleach. • Square box with inner circle: the symbol for tumble drying – if it has a cross through it, avoid the dryer and leave to air dry. • Iron: this shows what temperature you can iron your clothes at. One dot means cool and two dots mean hot – same applies, if there is a cross through it, don’t bother. • Circle: dry clean symbol – shows whether you can dry clean or not. Wash your clothes straight away. As tempting as it is after a hard session, try not to leave your kit in your gym bag. It allows bacteria to thrive and can make it harder to get your clothes smelling fresh. Don’t use too much detergent. Using more won’t make your clothes cleaner – in fact it’ll lead to residue on your kit, causing smells to get trapped in the fabric. Non-bio detergent works best. Biological detergents can leave a residue on fabrics, having a negative impact on the fabric performance. Avoid heat.Apparel with stretch properties does not like to be exposed to heat as it can make odour smells even more pronounced. Try air drying instead – it can reduce static, extend product lifespan, reduce colour fading and keeps the stretch. GYM KIT CARE 1. 2. 3. 4. BACK TO MENU
GET ahead You’ve got a goal, great! But how will you meet it? Try using this meal planner for a week to get on track. FOOD PLANNER BREAKFAST LUNCH DINNER SNACKS SHOPPING MON TUES WED THURS FRI SAT SUN PRINT ME OUT BACK TO MENU
Set yourself up for success with a training plan you can stick to. Planning ahead means you can make the most of every workout. WORKOUT PLANNER EXERCISES SETS REPS ACHIEVED MON TUES WED THURS FRI SAT SUN GET ahead PRINT ME OUT BACK TO MENU
TIKTOK INSTAGRAM YOUTUBE ARTICLES FOR MORE content THIS IS ONLY THE START OF YOUR JOURNEY. YOU’VE GOT THIS, AND WE’VE GOT YOU. word THE FINAL VISIT MYPROTEIN.COM BACK TO MENU
www.myprotein.comRkJQdWJsaXNoZXIy Mjg5ODM4NA==